Bear Swimming in the Water (Tai Chi)



Bear Swimming in the Water is a Tai Chi exercise that enhances your range-of-motion, warming up your shoulders, arms, mid back, hips, and knees.

Set up

Stand comfortably with your feet hip width apart.


Cut through the water and swim, trying to come to the top of the water. Keep imagining that you’re swimming, cutting to the top of the water. Bend your knees as you come down, and straighten your legs as you reach up.


  • You should not experience any pain in your shoulders during this exercise. If you do, decrease your range-of-motion to the point where you are no longer experiencing any discomfort.
  • Keep your back straight as you bend your knees.
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